Plant-Based Diet: Are Eggs Still On The Menu?

There is no clear definition of what constitutes a plant-based diet, and it is often confused with vegan or vegetarian diets. While similar in some ways, these diets are not the same. People who follow vegan diets abstain from consuming any animal products, whereas vegetarians may still eat eggs, seafood, or dairy. The whole-foods, plant-based diet, on the other hand, is more flexible. Followers eat mostly plants, but animal products aren't off the menu.

The basic principles of a whole-foods, plant-based diet are as follows:

- Emphasises whole, minimally processed foods

- Limits or avoids animal products

- Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat

- Excludes refined foods, like added sugars, white flour, and processed oils

- Pays special attention to food quality, with many proponents of the diet promoting locally sourced, organic food whenever possible

Eggs are high in fat and cholesterol

Eggs are a controversial food item when it comes to plant-based diets. While some people believe that a plant-based diet means refraining from all animal products, this is not always the case. A plant-based diet typically focuses on eating mainly plant foods like fruits, vegetables, and whole grains.

However, recent research has shown that most of the cholesterol in our bodies is made by our liver and is stimulated by saturated and trans fats in our diet, rather than dietary cholesterol. Eggs contain very little saturated fat, at about 1.5 grams per large egg. They also contain many essential nutrients, such as vitamins A, B, and D, as well as lutein and zeaxanthin, which are good for eye health, and choline, which is important for brain and nerve health.

While eggs are high in cholesterol, studies have shown that they do not increase the risk of heart disease or other cardiovascular issues. In fact, a 2020 population study found that eating more than one egg per day was associated with a lower risk of coronary artery disease. This may be because eggs are high in antioxidants, which prevent cholesterol from being oxidized and becoming more harmful to our health.

In conclusion, while eggs are high in fat and cholesterol, they can still be included as part of a plant-based diet. They provide essential nutrients and can help increase the absorption of vitamins and antioxidants from plant foods. However, it is important to be mindful of the amount of saturated fat consumed with eggs, as this can raise blood cholesterol levels more than the cholesterol in eggs.

Eggs may increase the risk of certain cancers

The inclusion of eggs in a plant-based diet is a topic of debate. While some people argue that a plant-based diet should exclude all animal products, others, including registered dietitian Manuel Villacorta, argue that a plant-based diet can include some animal products, such as eggs. Villacorta defines a plant-based diet as a style of eating that includes mainly plant foods like fruits, vegetables, and whole grains. He notes that there is no official definition of the term "plant-based diet."

One concern with excluding eggs from a plant-based diet is the risk of nutrient deficiencies. For example, completely cutting out all animal products could mean not getting enough nutrients like vitamin B12, calcium, vitamin D, omega-3s, iron, and protein. Not getting enough of these nutrients could put you at risk of dangerous nutrient deficiencies, as these are nutrients that the body needs to support vital functions such as blood flow, bone health, and brain integrity.

On the other hand, there is some evidence to suggest that egg consumption may increase the risk of certain cancers. For example, one study found a significant increase in the odds of cancers of the oral cavity and pharynx, upper aerodigestive tract, colorectum, lung, breast, prostate, and bladder with a high vs. low egg intake. Additionally, egg consumption has been linked to an increased risk of ovarian cancer, which researchers believe may be due to the high cholesterol content of eggs. Another study found that eating just a few eggs a week may be associated with a 19% greater risk of colorectal cancer, and this risk increased to 71% for those consuming three or more eggs per week. Similarly, eating five more eggs per week may increase the risk of fatal prostate cancer by 47%. However, it is important to note that not all studies have found a link between egg consumption and cancer risk. For example, one article from Cancer Research UK states that there is not much research on this topic, and the studies that do exist do not provide reliable evidence for a link between eggs and cancer.

In conclusion, while eggs may provide important nutrients, there is some evidence to suggest that they may increase the risk of certain cancers. More research is needed to fully understand the relationship between egg consumption and cancer risk.

Eggs can be included in plant-based diets

There is no official definition of a "plant-based diet", and it is up for interpretation. The Academy of Nutrition and Dietetics (AND) says that plant-based diets include vegetarian and vegan diets, while U.S. News & World Report describes plant-based diets as an approach that emphasizes minimally processed foods from plants, with modest amounts of fish, lean meat, and low-fat dairy.

The common denominator among all descriptions of a plant-based diet is plants! Research suggests that eating mostly plants can prevent obesity, decrease the risk of developing diabetes, and lower mortality rates. Plant-based diets are also associated with lower rates of heart disease and cancer. The majority of these studies observed vegetarian diet patterns, which include plenty of fruits, vegetables, and meatless proteins, like eggs, dairy, whole grains, nuts, seeds, and soy.

In other words, plants are often paired with protein sources, like eggs, to make a nutritious and well-rounded meal.

The benefits of eggs in a plant-based diet

Eggs are a wonderful complement to a plant-based lifestyle as they can help you consume more vegetables. Plus, eggs can help you absorb more of the fat-soluble vitamins and antioxidants found in plant foods, such as vitamin E and carotenoids.

Finally, pairing plant foods with high-quality protein foods – like eggs – can help meet daily protein needs to support healthy muscles and strong bones and help achieve optimal vitamin and mineral intake to keep your body running the way it should.

The drawbacks of eggs in a plant-based diet

Eggs have zero dietary fiber, and about 70% of their calories are from fat, a big portion of which is saturated. They are also loaded with cholesterol – about 213 milligrams for an average-sized egg. For reference, people with diabetes, cardiovascular disease, or high cholesterol should consume fewer than 200 milligrams of cholesterol each day.

Additionally, eggs are a very concentrated source of animal protein. Because most Westerners get far more protein than they need, adding a concentrated source of it to the diet can increase the risk of kidney disease, kidney stones, and some types of cancer.

The bottom line

The whole-foods, plant-based diet emphasizes plant-based foods while minimizing animal products and processed items. The extent to which a person includes animal products in their diet can vary.

Eggs can help increase the absorption of carotenoids

Carotenoids are one of the most effective stimulators of carotenoid absorption, but very limited data exists on the impact of endogenous food sources of lipids to enhance carotenoid absorption. The co-consumption of whole eggs with carotenoid-rich foods may increase overall carotenoid absorption via the lipid-rich egg yolk. The lipid content and high amount of phospholipids in egg yolk are known to enhance carotenoid intestinal micellarization and absorption.

In a study, healthy young men consumed the same salad with no egg, 75 g scrambled whole eggs, and 150 g scrambled whole eggs. The total carotenoid content in the triacylglycerol-rich lipoprotein (TRL) fraction was higher for the 150 g scrambled whole eggs meal than for the 75 g scrambled whole eggs and no egg meals. The TRL AUC0–10h of lutein and zeaxanthin increased 4–5-fold, and the TRL AUC0–10h of carotenoid not present in eggs, including α-carotene, β-carotene, and lycopene, increased 3–8-fold for the 150 g scrambled whole eggs meal compared with the no egg meal.

In another study, the lutein and zeaxanthin content in the egg yolk was significantly higher in ostrich, turkey, and duck yolk, whereas zeaxanthin was higher in quail and goose yolk. The efficiency of apo-ester to facilitate β-carotene accumulation in eggs was 50% and 55% for Hy-Line and ISA Brown, respectively, compared with 16% and 18% for Hy-Line and ISA Brown, respectively, when it comes to marigolds.

Eggs are a source of protein

Eggs are a great source of protein, and a single egg contains about 6-7 grams of protein. The protein content depends on the size of the egg, with small eggs containing 4.79 grams and jumbo eggs containing 7.94 grams. In a large egg, the yolk contains about 2.7 grams of protein, while the white contains 3.6 grams.

Eggs are considered a complete source of protein because they contain all nine essential amino acids. They are also a good source of other nutrients, including choline, lutein, and zeaxanthin. Choline is important for metabolism, gene expression, and brain development. Lutein and zeaxanthin are antioxidants that can help protect the eyes.

The digestibility of egg protein is very high, at 97% according to the World Health Organization. This makes eggs an excellent source of protein for individuals across the life spectrum. For example, eggs can help prevent malnutrition in children and improve skeletal muscle health in adults. Egg protein can also decrease appetite and contribute to weight loss.

In addition to being a good source of protein, eggs are also low in calories and high in nutrients. They are a versatile and affordable food that can be prepared in many different ways. Overall, eggs are a nutritious and healthy food that can be a valuable part of a balanced diet.

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